Mediterranean diet benefits

The benefits of the Mediterranean diet are well known and it is largely agreed that a balanced diet based on the Mediterranean style is the key to live a healthy life.

Extensive research on the benefits of the Mediterranean diet has been made throughout the years and medical associations of various fields support the diet. The American College of Cardiology has been releasing extensive research on the benefits of the diet, associating it with a healthier heart condition. One of its latest releases is the association between diet and stroke prevention where they highlight five points to remember, which are:

“Stroke is a leading cause of morbidity and mortality, costing an estimated 36.5 billion annually” and “A Mediterranean dietary pattern may reduce risk of stroke.”

“Both olive oil, tree nuts, and peanuts are associated with risk reduction for stroke. Three or more servings of nuts per week are also associated with approximately a 10% reduction in risk.”

“Regular consumption of fish is also associated with reduction of stroke risk.”

“(…) red meat consumption is associated with increased stroke risk.”

Because the Mediterranean diet doesn’t cut any food groups, you don’t have to give up on the food you like the most. The secret is to create the right balance between what you should eat more often and what you should keep for special occasions only. On the top of the pyramid there are sweets and red meat. It means you can have them, but not often. On the bottom of the pyramid, there are the vegetables and grains that should be present in every meal, every day of the week. For those not used to eat fresh fruits and vegetables, start with small amounts and increase the intake as you get used to and see the benefits in your body functions.

Mediterranean Diet Pyramid. Source: oldways.org

Two points are in common with every diet: drink water and exercise. No matter how restrictive is the diet, water is essential to keep the body hydrated and to eliminate toxins. Exercise is key to keep the body’s metabolism going and to prevent diseases associated with a sedentary lifestyle.

Portugal is a perfect place to start the adoption of the Mediterranean diet. Medical Port offers you the possibility of having a complete health check-up done in Portugal as the starting point for the adoption of the Mediterranean diet.